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  6. Wakame vs. Hoisin sauce

Wakame vs. Hoisin sauce — In-Depth Nutrition Comparison

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The main differences between wakame and hoisin sauce

  • Wakame is richer in manganese, folate, magnesium, copper, iron, vitamin B5, calcium, and vitamin A, yet hoisin sauce is richer in fiber.
  • Daily need coverage for manganese for wakame is 50% higher.
  • Wakame contains 60 times more vitamin A than hoisin sauce. Wakame contains 360IU of vitamin A, while hoisin sauce contains 6IU.
  • Wakame contains less sodium.

Food types used in this article are Seaweed, wakame, raw and Sauce, hoisin, ready-to-serve.

Infographic

Wakame vs Hoisin sauce infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wakame
Wakame
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9.6% 11% 38% 43% 8.7% 16% 211% 33% 9.8%
Contains more MagnesiumMagnesium +345.8%
Contains more CalciumCalcium +368.8%
Contains more IronIron +115.8%
Contains more CopperCopper +121.9%
Contains more ZincZinc +18.8%
Contains more PhosphorusPhosphorus +110.5%
Contains less SodiumSodium -46%
Contains more ManganeseManganese +451.2%
Contains more PotassiumPotassium +138%
Contains more SeleniumSelenium +157.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wakame
Wakame
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 5.6% 0% 1% 50% 22% 4.1% 14% 0% 1.3% 17% 4.4%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +257.1%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B3Vitamin B3 +36.8%
Contains more Vitamin B5Vitamin B5 +925%
Contains more Vitamin KVitamin K +960%
Contains more FolateFolate +752.2%
Contains more CholineCholine +73.8%
Contains more Vitamin B6Vitamin B6 +3000%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.217mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wakame Hoisin sauce DV% diff.
Manganese 1.4mg 0.254mg 50%
Folate 196µg 23µg 43%
Sodium 872mg 1615mg 32%
Magnesium 107mg 24mg 20%
Copper 0.284mg 0.128mg 17%
Iron 2.18mg 1.01mg 15%
Vitamin B5 0.697mg 0.068mg 13%
Carbs 9.14g 44.08g 12%
Calcium 150mg 32mg 12%
Polyunsaturated fat 0.218g 1.698g 10%
Calories 45kcal 220kcal 9%
Fiber 0.5g 2.8g 9%
Phosphorus 80mg 38mg 6%
Vitamin B6 0.002mg 0.062mg 5%
Vitamin E 1mg 0.28mg 5%
Vitamin B1 0.06mg 0.004mg 5%
Vitamin K 5.3µg 0.5µg 4%
Fats 0.64g 3.39g 4%
Vitamin B3 1.6mg 1.17mg 3%
Vitamin C 3mg 0.4mg 3%
Saturated fat 0.13g 0.568g 2%
Potassium 50mg 119mg 2%
Selenium 0.7µg 1.8µg 2%
Monounsaturated fat 0.058g 0.963g 2%
Vitamin A 18µg 0µg 2%
Choline 13.9mg 8mg 1%
Zinc 0.38mg 0.32mg 1%
Cholesterol 0mg 3mg 1%
Vitamin B2 0.23mg 0.217mg 1%
Protein 3.03g 3.31g 1%
Net carbs 8.64g 41.28g N/A
Sugar 0.65g 27.26g N/A
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0.186g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
3% 3% 44% 44% 5%
Protein: 3.31 g
Fats: 3.39 g
Carbs: 44.08 g
Water: 44.23 g
Other: 4.99 g
Contains more WaterWater +80.9%
Contains more OtherOther +44.3%
Contains more FatsFats +429.7%
Contains more CarbsCarbs +382.3%
~equal in Protein ~3.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
18% 30% 53%
Saturated fat: Sat. Fat 0.568 g
Monounsaturated fat: Mono. Fat 0.963 g
Polyunsaturated fat: Poly. Fat 1.698 g
Contains less Sat. FatSaturated fat -77.1%
Contains more Mono. FatMonounsaturated fat +1560.3%
Contains more Poly. FatPolyunsaturated fat +678.9%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Hoisin sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172886/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.